What Is “Doomscrolling” Condition? Things That You Need to Know About Doomscrolling

If you’re are the one who blindly scrolls up your phone screen while being on social media or any other websites when you’re bored or having leisure then probably, you would be interested in knowing this obsessive behavior of humans which has recently emerged which is also known as “doomsurfing”. This behavioral process has developed due to over usage of technology and increased screen timing in adults. These last two years of disastrous pandemic situation when bad and disturbing news were predominant and inevitable and the technology which became the prime support for survival, there has been increased reports of anxiety and depression affecting mental health and overall wellbeing by deranging human’s normal behavior and mental abilities. This constant uncertain and fearful situation made humans lose hope and positivity which triggered stress hormones causing anxiety and depression. Thus, the condition of “Doomscrolling” evolved in those who tend to use smartphones and all other sorts of screens for staying updated with latest news.

What is Doomscrolling?

Doomscrolling is an obsessive behavioral process in human mind in which a person endlessly scans or surfs the social media or any website to keep up with latest news which particularly includes bad or disturbing or depressing news. This process triggers the release of stress hormones which affects both mental and physical health. This condition comes with the compulsion of staying updated with all sorts of disturbing and bad news which acts as a stress hormone addiction to human mind. 

How doomscrolling affects mental health?

Apparently, human brain loves this stuff, which is why it becomes an addiction. The reason is ancestral or say the human evolution. Humans are all designed to see the negative the most and get drawn towards the negative as humans sense it can physical or mental harm in some manner according to Ken Yeager, a psychiatrist at the Ohio State University Wexner Medical Center, and the PhD holder. According to the Yeager, evolution is the reason why humans always look out for negatives as the ancestors particularly learnt about how things could injure them and how they could be avoided, which is the basic formula of survival.

According to Thea Gallagher, PsyD, clinic director at the Center for the Treatment and Study of Anxiety at the University of Pennsylvania’s Perlman School of Medicine, humans in these modern times, don’t actually realize they’re even doing this. They have a question; they try to surf all the aspects of that bad or depressing subject and seek for an answer assuming it will make them feel better. Thus, they keep scrolling and scrolling. Mostly, they think that will be helpful, but it turns out to be ending up feeling even more worse afterward. The doomscrolling can challenge the way people see the world, as they are addicted to doomscrolling and it makes them feel like they can be able to control any of that bad news. But the fact is doomscrolling does not grant them the control rather only makes it miserable for them. According to studies, the compound impact of doomscrolling condition on people varies, but usually, it can make people feel extra anxious, stressed, depressed, isolate, and sometimes scared as well. According to the researchers, people who struggle with anxiety or anxiety-related disorders such as PTSD, panic disorder, obsessive-compulsive disorder or OCD, and social anxiety disorder are typically prone to doomscrolling. The more anxious one feels, the more he tries and controls the situations and people around him. The reason is being informed might seem like a good way to control the situation or what’s happening around us, but it actually creates more anxiety and fear inside us which affects our mental and psychological health. The most typical reason behind doomscrolling is a person feels if he gets to know what’s happening, he can be better prepared for the worst, but what it does actually? Doomscrolling prevents a person from paying attention to his thoughts and feelings, that only additionally affects his mental health in all worst ways. Sometimes, that person even doesn’t realize how it is adversely affecting his mental stability, but once when the person closes his eyes and try to sleep, his mind starts spinning or playing with terrible images and consequences.

How to deal with doomscrolling condition?

With this ever-changing world and uncertain pandemic situation, bad and depressing news are everywhere and it’s going to stay here for a while. We talking about years here. Thus, doomscrolling is getting popularity first as a habit and later as an addiction. Thus, dealing with this doomscrolling condition has become very essential to maintain better mental and overall health. The ways might not be that easy but effective for sure. Here are some ways to deal with doomscrolling condition effectively:

1. Develop new hobbies

Instead of wasting time on social media or any other websites, it is wise and healthy to adopt new hobbies. Developing new hobbies such as cooking, baking, painting, reading or even writing, can actually help you deal with your depression and anxiety pretty well. This way you also develop the sense of positivity, self-confidence, and self-awareness to improve your overall health.

2. Set time limit for devices

If your work demands you using devices and you can’t help it, then you may set time limit for your device usages. Use your devices such as smartphones, laptops, desktops to finish your work and tasks and stay away from it once you’re done with your work. Stop yourself from using devices for getting any sort of news updates about the current happenings around you.

3. Practice social media detox

The best thing you can do for yourself to stop doomscrolling would be inhibiting yourself from using social media. If you’ve any social media accounts you can deactivate them temporarily till you deal with this condition effectively. Social media is the most common and unreliable way of spreading panic and fear in people according to studies which creates unnecessary depression and anxiety in people’s mind.

4. Spend time in physical activities

Rather spend time in physical activities such as workout, yoga, swimming, or gardening which demands physical effort. This method helps you to relax your body and mind to reduce stress and anxiety which also triggers good hormones in your body to deal with stress hormones. Plus, getting involved in physical activities also keeps you occupied to detach you from your devices.

5. Set boundaries

Create a routine for yourself and set boundaries for yourself. Try to limit the source of news and updates and spend time in more meaningful activities such as mediation, eating healthy, exercising, reading, practicing mindfulness, gratitude, writing journal and spending quality time with family. Maintaining healthy boundaries in daily life can help you stay away from devices and social media accounts to minimize doomscrolling condition.

6. Practice meditation

Meditation won’t stop your hands to scroll the news feed on your phone if you decide to do it once, but can surely create a positive effect on your mind and thought process to deal with this condition more effectively and sensibly. You would understand this is an unhealthy habit to nurture which only deteriorates your mental and overall health. Plus, mediation also helps you to deal with your pre-existing stress and anxiety conditions.

7. Focus on positive aspects

The most effective yet difficult method to stop doomscrolling is focusing on positivity or positive aspects in everything. The fact is you can’t stop doomscrolling abruptly, but over a period of time it can be reduced and completely stopped which needs utmost patience and practice. People who always focus on negative scenarios and aspects always are more prone to doomscrolling thus, practicing positivity can help a lot. Make your own positive affirmations or think about the brighter picture always to forget or ignore the worst or negative aspect in every situation.

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